SEED · per 100g edible portion
Pumpkin Seeds
Nutrition facts for pumpkin seeds (dried) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
559kcal
per 100g
Protein
30.2g
Carbs
10.7g
Fiber
6g
Fat
49.1g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why pumpkin seeds stands out
Where pumpkin seeds sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Protein#1 · 30.2 g
- Iron#1 · 8.8 mg
- Magnesium#1 · 592 mg
- Phosphorus#1 · 1233 mg
- Zinc#1 · 7.8 mg
Source of
- Saturated Fat#4 · 8.7 g
- Vitamin E#6 · 2.2 mg
Low in
Nothing in the top tier for this food.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 559 kcal |
| Protein | 30.23 g |
| Carbohydrates | 10.71 g |
| Fiber | 6 g |
| Sugar | 1.4 g |
| Fat | 49.05 g |
| Saturated Fat | 8.66 g |
| Calcium | 46 mg |
| Iron | 8.82 mg |
| Magnesium | 592 mg |
| Phosphorus | 1,233 mg |
| Potassium | 809 mg |
| Sodium | 7 mg |
| Zinc | 7.81 mg |
| Vitamin A | 1 µg |
| Vitamin C | 1.9 mg |
| Vitamin D | 0 µg |
| Vitamin E | 2.18 mg |
| Vitamin K | 7.3 µg |
| Vitamin B1 | 0.27 mg |
| Vitamin B2 | 0.15 mg |
| Vitamin B3 | 4.99 mg |
| Vitamin B6 | 0.14 mg |
| Vitamin B12 | 0 µg |
| Folate | 58 µg |
Common questions
Pumpkin Seeds FAQ
How much protein in pumpkin seeds?
Pumpkin seeds contains 30.2 g of protein per 100 g.
Is pumpkin seeds high in fiber?
Pumpkin seeds has 6 g of fiber per 100 g and ranks #12 of 58 tracked foods for fiber.
Explore
Where pumpkin seeds ranks
Food graph
Nutritionally similar to pumpkin seeds
Computed from all 25 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 170556
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- September 24, 2026